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CrossFit: AMRAP 20 min: Teams of 4 2 partners help push sled 100m (AHAP) while other 2 partners share work to complete AMRAP HSPU *one person works at a time, but can share work at any point Once sled partners return inside, team mates switch spots. Lvl6/5: prowler 180#, strict HSPU- weighted Lvl4/3: Sled 135#, […]

CrossFit: “Jerry” For time: Level 6/5: those who have a sub 9 min mile run/sub 9 min 2k Run 1 mile Row 2K Run 1 mile Level 4/3: those who have a sub 10 min mile run/sub 10 min 2k Run 1200m. Row 1500m. Run 1200m. Level 2/1: those wh0 have a 10+ min mile

CrossFit; Main strength E3 min x 15 (6 sets) 0: 5x Front squat @35% 5x jump tall box jumps 2: 5x FS @ 45% 5x BJ 4: 5x FS @ 55% 5x BJ 6: 5x FS @ 65% 5x BJ 8: 5x FS @ 75% 5x BJ 10: 5+ reps FS @ 85% 5x BJ

CrossFit Main: 5 rounds for time: 5 deadlifts (60-70%) 10 bar facing burpees Lvl6/5: 275#/185#, jump all directions on burpee Lvl4/3: 225/155, step on burpee Lvl2/1: 185/115, regular burpee-not over barbell *This couplet should be relatively heavy but still fast-paced. Reduce the loading so you can complete each set of deadlifts unbroken

CrossFit: A. shortened muscle up skill work ~10 min max A. hollow arch swing: beat swing B. kipping pullup with blocking movement C. kipping CTB with blocking D. kipping bar mu B. AMRAP 20 min: 400m run, 7 bar muscle ups *runs should be 2 min or less, MU/PU should be in 2-3 sets Lvl6:

REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10

8-10a: Open Gym

CrossFit Main A. Skill: Rope climb skill work Rope Climb skill work: http://gymnasticswod.com/content/rope-climb-progression-pt1 1. Rope lowers 2. spanish wrap 3. j-hook B. 1 rope with 2 people Alt. tabata rope climbs 20 on x 40 off x 8 sets (8 min) P1: :20 max reps rope climbs :10 transition P2: :20 max reps rope climbs

CrossFit Main strength EMOM x 10 min odd min: pushpress even min: DB bent over rows* levels found below 0: 5x pushpress @35% 1: 5x each side DB bent over row 2: 5x PP @ 45% 3: 5x each side DB bent over row 4: 5x PP @ 55% 5: 5x each side DB bent

CrossFit Main Cindy-ish’ 2-person teams, split work however needed to accomplish work. AMRAP 20 min: E5 min, including at 0, perform a shared 500m Row; 5 pullups (performed how you tested for test week) 10 situps 15 wallballs Lvl6/5: GHD situps, WB 20/14# 10/9′ Lvl4/3: half GHD/range, WB 20/14, 9/8′ Lvl2/1: abmat situps, WB 14/10,